Monday 092120

BASELINE WORKOUT 

I. ON A 10:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

-Rest as Needed b/t Efforts*-

II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15...

Monday 091420

SKILL WORK/ EXTENDED WARM UP 
EMOM x 12 MINUTES
MIN 1 - Building to Heavy 5-Rep Deadlift*
MIN 2 - 20 Hollow Rocks

*Start moderate and build each round. Goal is to end very close or slightly above workout weight.

(Score is Weight) 

WORKOUT 
FOR TIME
10...

Monday 090720

Two classes!!!
8:00am
9:15am

Tuesday 090820

STRENGTH 
ON A 20:00 RUNNING CLOCK…
Build to 2RM Deadlift

(Score is Weight) 

WORKOUT 
AMRAP x 6 MINUTES
6 DBL KB Farmers Lunge (53/35)|(35/26)
12 DBL KB Russian Swing
18 Sit-Ups

-Rest 1:30-

AMRAP x 6 MINUT...

Monday 083120

STRENGTH 
DEADLIFT
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week -- Move Well!

(Score is Weight) 

WORKOUT 
3 ROUNDS FOR TIME
1000/800m Row
10 Front Rack Lunges (115/75)|(75/55)
20 Sumo DL High Pull
...

Monday 082420

SKILL 
EMOM x 10 MINUTES
Min 1 - :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice*
Min 2 - :45 EZ Pace Row

*Athlete Choice for practicing overhead strength and stability

(No Measure) 

WORKOUT 
AMRAP x 16 MINUTES
300/200m Row
10 Handsta...

Monday 081720

STRENGTH 
DEADLIFT
1x4 @ 70-75% (Moderate) of 2RM
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure...no more than 8-10.

(Score is Weight) 

WORKOUT 
3 ROUNDS FOR TIME
30/20 Cal Row
15 Deadlifts (225/155)|(155/105)
12...

Monday 081020

WORKOUT 
7 ROUNDS FOR TIME
200m Run
12 Burpee Box Jump Overs (20/16)

(Score is Time) 

FINISHER 
3 SETS ON A 12:00 CLOCK...
10 DB Front Raises
10 DB Lateral Raises
10 DB Upright Rows
20 Single DB Russian Twist

-Rest as Needed b/t Sets-

(No Measure) 

...

Monday 080320

STRENGTH 
ON A 15:00 RUNNING CLOCK...
Build to a 2RM Strict Press

(Score is Weight) 

WORKOUT 
EMOM x 15 MINUTES*
Min 1 - 8-12 Strict Press (95/65)|(65/45)
Min 2 - 8-12 Power Snatches
Min 3 - 8-12 Burpees Over Bar

*Athlete choice on reps for all three...

Monday 072720

STRENGTH 
ON A 5:00 RUNNING CLOCK…
Practice Heaving Snatch Balance with Light Weight

into...

ON A 10:00 RUNNING CLOCK…
Build a Moderate-Heavy Complex of:

1 Power Snatch
+
1 Squat Snatch

(Score is Weight) 

WORKOUT 
4 SETS
AMRAP x 3 MINUTES
3 Power Sn...

Monday 072020

WARM-UP 
TABATA (:20 ON/ :10 OFF)
MOVT 1 - Air Squat
MOVT 2 - Up-Down

Into…

2 SETS
10 Alternating Groiners (with a reach to the sky)
:20 DB Front Rack Hold 
10 Push-Ups to Down Dog (active press back & :01 hold)

*From here, move into a simple Squat pr...